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Clean, whole-food ingredients

We focus on nutrient-rich, minimally processed ingredients to help you feel better, think clearer, and perform at your best.

Hand Portion Control Guide

  • Protein = 1 palm-sized portion per meal (Examples: 3 eggs, 75–100g high-quality turkey breast, 75–100g smoked salmon, or 2 scoops vegan protein powder for smoothies)

 

  • Carbohydrates = 1 cupped-hand portion per meal
    (Examples: sweet potato, white potato, or 2 slices gluten-free bread — only for
    breakfast)

 

  • Fats = 1 thumb-sized portion per meal
    (Examples: 1/4 to 1/2 avocado, or 1 tablespoon oil maximum total for cooking +
    dressing)

 

  • Vegetables = Up to 2 cups raw salad greens or steamed vegetables per meal

Important

  • Choose one meal daily to eliminate carbs completely.
  • If you work out, make sure one of your carb meals is your post-workout meal to support recovery.
  •  If you’re not seeing results after a few weeks, you may need to track your calories to make sure you’re in a true calorie deficit   it’s easy to overeat even with clean foods.

Days

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Day 4

Morning Glow Elixir Turmeric Shot 1/2 cup warm water 1/2 tsp ground turmeric Pinch of black pepper 1/4 tsp coconut oil Juice of 1/2 lemon Breakfast Chocolate Banana Peanut Butter Smoothie Blend 2 scoops vegan chocolate protein powder, 1 tablespoon peanut butter, 1/2 frozen banana, 2 tsp cocoa nibs with water/ almond milk and ice […]

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Shopping List

Protein

Chicken, shrimp, vegan chocolate protein powder

Vegetables

Garlic, greens, veggie sticks

Fruits

Banana, lemon

Grains & Legumes

–

Healthy Fats

Coconut oil, olive oil, peanut butter

Spices & Condiments

Black pepper, cayenne, paprika, rosemary, turmeric

Pantry & Misc

Almond milk, cocoa nibs, hummus, collagen, magnesium glycinate, sparkling water, tart cherry juice
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